Workout: Just Something (Foot Healing)
Trail Hike / Easy Scramble
Hike the main fire trail, then the spur to the lower falls on the upper section of Porterfield Creek. A slide a few years ago wiped out the trail, so some hillside scrambling is required to reach the falls.
Time: 00:35:00
Location: PFC Gym
Workout: Power
Burgener Warm-up
5X push press @ 95#
I had planned on a Olympic Lift workout, but it was reeeeal cold and my head wasn't in it, so I bailed! Safer that way.
Time: 00:00:00
Tuesday, January 29, 2008
Monday, January 28, 2008
Location: PFC Gym
Workout: Power
A quickie!
Warm up
5 minutes on Heavy Bag.
3 Rounds of
10X band assisted kipping pull-ups.
10X parallette deep push-ups.
10X deep squat sumo deadlift high pulls with 44# kettlebell.
_
Home made Parallettes for dips, L-sits and a variety of push-ups.
Idea from CrossFit.
_
Time: 00:30:00
Sunday, January 27, 2008
Location: Lake Sonoma
Workout: General
Trail Hike
An easy hike on the new Boar Scat Trail out of the No Name Flat Trailhead with Marcie & Katie.
Testing the heel out and it feels pretty good. No running yet though.
The new Boar Scat Trail branches off of the No Name Flat trail.
A Newt along the wet trail.
A portion of the new Boar Scat Trail.
Marcie at the Boar Scat/Half-A-Canoe junction.
Time: 00:41:00
Miles: 1.5
Location: PFC Gym
Workout: Strength, Core Strengthening & Conditioning
Bench Press
3X 10 - bench press @ 85#
3X 10 - incline press @ 85#
3X 10 - decline press @ 85#
3X 10 - bench press @ 105# (1 rep with narrow grip)
3X 10 - bench press @ 115# (1 rep with narrow grip)
3X 6 - bench press @ 125# (1 rep with narrow grip)
3X 4 - bench press @ 135# (1 rep with narrow grip)
3X 1 - bench press @ 145#
5X - 95# push press
6X - 15 Abmat sit-ups
3X 5 - 6 count superman back extension
Time: 01:02:00
Trail Hike
An easy hike on the new Boar Scat Trail out of the No Name Flat Trailhead with Marcie & Katie.
Testing the heel out and it feels pretty good. No running yet though.
The new Boar Scat Trail branches off of the No Name Flat trail.
A Newt along the wet trail.
A portion of the new Boar Scat Trail.
Marcie at the Boar Scat/Half-A-Canoe junction.
Time: 00:41:00
Miles: 1.5
Location: PFC Gym
Workout: Strength, Core Strengthening & Conditioning
Bench Press
3X 10 - bench press @ 85#
3X 10 - incline press @ 85#
3X 10 - decline press @ 85#
3X 10 - bench press @ 105# (1 rep with narrow grip)
3X 10 - bench press @ 115# (1 rep with narrow grip)
3X 6 - bench press @ 125# (1 rep with narrow grip)
3X 4 - bench press @ 135# (1 rep with narrow grip)
3X 1 - bench press @ 145#
5X - 95# push press
6X - 15 Abmat sit-ups
3X 5 - 6 count superman back extension
Time: 01:02:00
Saturday, January 26, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Road Bike ride - Preston Loop
Via the River park Trail with a fast ride up the first hill on Cherry Creek Rd. on the return.
Time: 00:33:27
Miles: 7.8
Road Bike ride - Preston Loop
Via the River park Trail with a fast ride up the first hill on Cherry Creek Rd. on the return.
Time: 00:33:27
Miles: 7.8
Wednesday, January 23, 2008
Still Resting Foot
I know, it's a fookin' excuse!..... but it does feel better.
I talked to a doctor today. It's what I thought it was, so I just have to watch the foot impact for about a month until it heals up.
Side Note: If you love your dog, check out this web link. www.bikinfools.com/azul_crossing.htm
A bumper sticker I once read...
"Oh Lord, please let me be the person my dog thinks I am."
A great web-site for the loosely unwound: www.bikinfools.com
I talked to a doctor today. It's what I thought it was, so I just have to watch the foot impact for about a month until it heals up.
Side Note: If you love your dog, check out this web link. www.bikinfools.com/azul_crossing.htm
A bumper sticker I once read...
"Oh Lord, please let me be the person my dog thinks I am."
A great web-site for the loosely unwound: www.bikinfools.com
Tuesday, January 22, 2008
Resting Foot
Icing it for several hours off and on for the last two evenings. Still painful to walk, but better then a few days ago.
Doctors appointment tomorrow. That way I can get the insurance company to pay for inexpensive (or expensive custom fitted) arch supports.
Doctors appointment tomorrow. That way I can get the insurance company to pay for inexpensive (or expensive custom fitted) arch supports.
Sunday, January 20, 2008
Rest
"Getting to the starting line is usually a lot harder than getting to the finish." - J.
Seems I've come down with Plantar Fasciitis. My right heel has been bothering me for a few months. I've quite running, but even cycling inflames it. AAurrghhhh!
Seems I've come down with Plantar Fasciitis. My right heel has been bothering me for a few months. I've quite running, but even cycling inflames it. AAurrghhhh!
Saturday, January 19, 2008
Location: Sonoma County Backroads
Workout: Endurance >90
Road Bike Ride - The Geysers
From home, ride River Road to Geysers Road northeast of town. Then 11 miles of mostly moderate uphill climbing to the Vista near the end of Geysers Resort Road.
Reverse course back to Cloverdale.
Start Time: 9:05 am
Outside Temp: 38 F
Approx. miles: 24
Time: 02:50:00 (seemed like 1 1/2)
Terrain near the start.
Open valley and Sulfer Creek about half way.
Still cold in the shade near the Old Geysers Road Bridge.
Some sort of old mine along Geysers Road.
A few of the Geyser power plants.
The Geysers
More on the Geysers
Road Bike Ride - The Geysers
From home, ride River Road to Geysers Road northeast of town. Then 11 miles of mostly moderate uphill climbing to the Vista near the end of Geysers Resort Road.
Reverse course back to Cloverdale.
Start Time: 9:05 am
Outside Temp: 38 F
Approx. miles: 24
Time: 02:50:00 (seemed like 1 1/2)
Terrain near the start.
Open valley and Sulfer Creek about half way.
Still cold in the shade near the Old Geysers Road Bridge.
Some sort of old mine along Geysers Road.
A few of the Geyser power plants.
The Geysers
More on the Geysers
Friday, January 18, 2008
Location: PFC Gym
Workout: Power, strength
Warm up
- 10 min Nordic track
3X 25 - two handed kettlebell swing
Bench Press
15X @ 85#
14X @ 90#
13X @ 95#
12X @ 100#
12X @105#
11X @ 110#
10X @ 115#
9X @ 120#
3X @ 125#
20# Dumbell Thrusters
5X 10
Band Assisted Kipping Pull-ups
3X 10
Turkish get-up
12X - 35# kettlbell(6 right/ 6 left hand carry)
Total Time: 01:13:00
Warm up
- 10 min Nordic track
3X 25 - two handed kettlebell swing
Bench Press
15X @ 85#
14X @ 90#
13X @ 95#
12X @ 100#
12X @105#
11X @ 110#
10X @ 115#
9X @ 120#
3X @ 125#
20# Dumbell Thrusters
5X 10
Band Assisted Kipping Pull-ups
3X 10
Turkish get-up
12X - 35# kettlbell(6 right/ 6 left hand carry)
Total Time: 01:13:00
Tuesday, January 15, 2008
Location: Olema, CA
Workout: Endurance >90, Power
Mountain Bike Ride - Bolinas Ridge Loop
From the Trailhead near Olema, ride the Bolinas Ridge Trail, McCurdy Trail, Olema Valley Trail, Randall Trail back to the ridge, then the Bolinas Ridge back to the start.
Foggy 8:10am start
The sun trying to break through
High on the ridge
The forest section
No shit!
Wide open on the return (Tomalas Bay in the distance)
Back at the start
1:14pm
Time: 05:04:00
Approx Miles: 17 (all dirt)
Mountain Bike Ride - Bolinas Ridge Loop
From the Trailhead near Olema, ride the Bolinas Ridge Trail, McCurdy Trail, Olema Valley Trail, Randall Trail back to the ridge, then the Bolinas Ridge back to the start.
Foggy 8:10am start
The sun trying to break through
High on the ridge
The forest section
No shit!
Wide open on the return (Tomalas Bay in the distance)
Back at the start
1:14pm
Time: 05:04:00
Approx Miles: 17 (all dirt)
Sunday, January 13, 2008
Location: Sonoma County Backroads
Workout: Endurance less than 90 min.
Road Bike Ride
Canyon Road Loop (Old Redwood Hwy./Canyon Rd./Dutcher Crk. Rd.)
Time: 01:21:00
Vineyards along Old Redwood Highway near Asti, CA.
Along Highway 101 near Asti, CA.
Vineyard with Mustard in the Dry Creek Valley.
Location: PFC Gym
Workout: Power
3X 25 - 44# two handed kettlebell swing
3 Rounds of with 44# Kettlebell
7X - kettlebell hang clean (each right / left hands)
7X - kettlebell hang clean and press (each right / left hands
84 total lifts
Time: 00:33:00
Total Workout time: 01:54:00
Road Bike Ride
Canyon Road Loop (Old Redwood Hwy./Canyon Rd./Dutcher Crk. Rd.)
Time: 01:21:00
Vineyards along Old Redwood Highway near Asti, CA.
Along Highway 101 near Asti, CA.
Vineyard with Mustard in the Dry Creek Valley.
Location: PFC Gym
Workout: Power
3X 25 - 44# two handed kettlebell swing
3 Rounds of with 44# Kettlebell
7X - kettlebell hang clean (each right / left hands)
7X - kettlebell hang clean and press (each right / left hands
84 total lifts
Time: 00:33:00
Total Workout time: 01:54:00
Saturday, January 12, 2008
Friday, January 11, 2008
Location: Lake Sonoma
Workout: Endurance >90 (more lower body joint abuse)
Road Bike Ride - Trail Run/Speed Hike
From the Visitor's center parking lot, ride Rockpile Road to the Grey Pines Flat Trailhead.
Time: 00:28:34
(shitty picture)
Headed up through the Grey Pines toward the trailhead.
Road Bike Ride - Trail Run/Speed Hike
From the Visitor's center parking lot, ride Rockpile Road to the Grey Pines Flat Trailhead.
Time: 00:28:34
Get on the No Name Flat trail and ditch bike, helmet and cycling shoes in bushes.
(shitty picture) Slip on me trail shoes and take off runnin'.
On the newly cut section that connects Grey Pines Flat with No Name Falt.
From No Name Flat Trail, run to Lone Rock Trailhead and start down the Dry Creek Trail. The sun was trying to break through.
Running through the Redwood Grove.
Man...., the sun is almost breaking through.
Now running through Oak and Madrone.
Headed up through the Grey Pines toward the trailhead.
Popping out at the Grey Pines Flat Trailhead.
Time: 01:26:56
Time: 01:26:56
Get Bike and gear, rip back down to the Visitor's Center.
Time: 01:42:56
Total Time: 01:42:56
_______________
Location: PFC Gym
Location: PFC Gym
Workout: Power
Qlympic Lifts
3 Rounds of @ 75#
- 5X press
- 5X Push Press
- 5X Push Jerk
Deadlift
- 10X @ 165#
- 8X @ 175#
- 6X @ 210#
- 4X @ 245#
- 3X @ 255#
Time: 00:27:00
Total Workout Time: 02:09:56
Thursday, January 10, 2008
Wednesday, January 09, 2008
Location: Armstrong Woods State Preserve
Workout: Functional Fitness
Armstrong Woods Trail Work
- rake, shovel, dig, hoe.
LINKS
Armstrong Woods State Preserve
Stewards of the Redwoods and Coast
Russian River Travel
Time: 04:00:00 (9:00am - 3:45pm - count as 4 hours
Armstrong Woods Trail Work
- rake, shovel, dig, hoe.
LINKS
Armstrong Woods State Preserve
Stewards of the Redwoods and Coast
Russian River Travel
Time: 04:00:00 (9:00am - 3:45pm - count as 4 hours
Tuesday, January 08, 2008
Location: PFC Gym
Workout: Power, Strength, Endurance<90
Warm up
100X - fast 3 stairs climb (up and down counts as one rep)
Bench Press
3 Rounds of @ 75#
- 12X bench press
- 12X decline bp
- 8X incline bp
3X 6 - bench press (bp) @ 105#
4X bp @ 120#
2X bp @ 130#
1X bp @ 135#
1X bp @ 137.5#
1X bp @ 140#
Tabata Squats 20 seconds of work followed by 10 seconds of rest, 8 times (4 min. total)
18, 19, 18, 18, 17, 17, 16, 18
Total Time: 01:05:00
Warm up
100X - fast 3 stairs climb (up and down counts as one rep)
Bench Press
3 Rounds of @ 75#
- 12X bench press
- 12X decline bp
- 8X incline bp
3X 6 - bench press (bp) @ 105#
4X bp @ 120#
2X bp @ 130#
1X bp @ 135#
1X bp @ 137.5#
1X bp @ 140#
Tabata Squats 20 seconds of work followed by 10 seconds of rest, 8 times (4 min. total)
18, 19, 18, 18, 17, 17, 16, 18
Total Time: 01:05:00
Monday, January 07, 2008
Rest Day
Went Fishin'.
Prepped the boat Sunday afternoon. She didn't see water all of 2007.
Monday morn. Lake Sonoma Dam with Mount St. Helena in the background.
Enjoying my Winter Vacation.
Trolling Flies.
Wait, hold the presses!!! I did get a workout.
Location: Home & yard
Workout: General (Some form of exercise, so it counts)
Rake up leaves and storm debris (functional fitness).
Time: 00:45:00
Prepped the boat Sunday afternoon. She didn't see water all of 2007.
Monday morn. Lake Sonoma Dam with Mount St. Helena in the background.
Enjoying my Winter Vacation.
Trolling Flies.
Wait, hold the presses!!! I did get a workout.
Location: Home & yard
Workout: General (Some form of exercise, so it counts)
Rake up leaves and storm debris (functional fitness).
Time: 00:45:00
Sunday, January 06, 2008
Location: PFC Gym
Workout: Power
Warm up
- 500 Meter Row
Core Strengthening and Conditioning
1 Round of
35# Kettlebell swing
- 20X two handed swing
- 20X right hand swing
- 20X left hand swing
3 Rounds of
44# Kettlebell swing
- 15X two handed swing
- 15X right handed swing
- 15X left handed swing
5 Rounds of
- 5X band assisted kipping pull-ups
Total Time: 01:07:00
Warm up
- 500 Meter Row
Core Strengthening and Conditioning
1 Round of
35# Kettlebell swing
- 20X two handed swing
- 20X right hand swing
- 20X left hand swing
3 Rounds of
44# Kettlebell swing
- 15X two handed swing
- 15X right handed swing
- 15X left handed swing
5 Rounds of
- 5X band assisted kipping pull-ups
Total Time: 01:07:00
Saturday, January 05, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Road Bike Ride - North / South Loop
From home to, Central Exit, Frontage Road, River Park Trail to Preston, Cloverdale Blvd. through town to South Exit, back on Frontage Road to Central Exit, home.
Time: 00:43:18
Location: West Hills Trails
Workout: Endurance <90
Trail Run / Speed Hike
Up - Main trail, Creek trail.
Down - South Side Traverse, Main Trail.
With Katie.
Time: 00:33:00
Road Bike Ride - North / South Loop
From home to, Central Exit, Frontage Road, River Park Trail to Preston, Cloverdale Blvd. through town to South Exit, back on Frontage Road to Central Exit, home.
Time: 00:43:18
Location: West Hills Trails
Workout: Endurance <90
Trail Run / Speed Hike
Up - Main trail, Creek trail.
Down - South Side Traverse, Main Trail.
With Katie.
Time: 00:33:00
Tuesday, January 01, 2008
Location: Lake Sonoma
Workout: Endurance <90
Trail Run - out and back
- Oak Knoll Trail from the Lone Rock TH. Run down (easy), Run/speed hike out.
Time: 00:53:38
Lake Sonoma from the Oak Knoll Trail. Mount St. Helena in the distance.
It was frosty at the lakeside.
The long climb out near the trailhead.
Trail Run - out and back
- Oak Knoll Trail from the Lone Rock TH. Run down (easy), Run/speed hike out.
Time: 00:53:38
Lake Sonoma from the Oak Knoll Trail. Mount St. Helena in the distance.
It was frosty at the lakeside.
The long climb out near the trailhead.
December 2007 Recap
December exercise days: 7 of 31
December exercise hours: 4.75
December exercise days: 7 of 31
December exercise hours: 4.75
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